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Published on June 23, 2020

5 Ways Mindful Breathing Calms Your Nerves

5 Ways Mindful Breathing Calms Your Nerves

It seems like the world gets more complex every day. Our jobs become more demanding, our family’s needs become greater, and now we realize that a pandemic can turn our lives upside down in just a matter of days. All this increasing stress is putting our nerves on edge.

Some people have learned how to deal with stress more effectively than others. Those who haven’t need a quick and effective way to calm their nerves. Fortunately, there is a way. It’s called mindful breathing.

You may have already heard of mindful breathing, but maybe you’re not sure how it can help, or how to practice it. In this article, I’m going to share with you 5 ways mindful breathing can calm your nerves and help you relax. Then I’ll show you how simple the practice is and how quickly it works, so you can be more at ease during stressful times.

1. Calm Your Mind

One of the ways that mindful breathing calms your nerves is by calming your mind[1]. By calming your mind, you reduce the traffic jam in your mind that makes you restless and anxious. It helps you see yourself and the world with greater clarity by bringing you back to the present moment, where all life is taking place.

Many of us have a racing mind that seems almost impossible to slow down. Notice how I said “almost impossible.” The truth is that calming your mind is easier than you might think. It is actually more natural for our mind to be at rest than it is to be agitated. By sitting quietly and doing mindful breathing, you allow your mind to settle down naturally.

2. Calm Your Emotions

Mindful breathing calms your emotions in two ways. First, by calming your mind, you reduce the number of thoughts that trigger your emotions. Second, with a calm mind you see things with greater clarity, so you process events in your life with a more realistic perspective. Let’s examine these two ways a little bit more.

Our emotions are the result of the way we process events and information. Emotions are always preceded by our thoughts, whether conscious or unconscious. So, by calming your mind through mindful breathing, you simply reduce the number of thoughts that produce emotions.

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And since mindful breathing allows you to see the world with greater clarity, you’ll be able to see things differently. You’ll change the programming in your mind that leads to the stressful emotions. On a deeper level, you’ll be more objective in your analysis of information and events. You’ll also see that many things that happen in your life have nothing to do with you personally, so you won’t attach any emotions to them to begin with.

3. Calm Your Body

Mindful breathing also helps calm your body. One of the ways it does this is by relaxing your muscles and controlling the production of noradrenaline, a stress hormone[2]. When you breathe mindfully, your brain sends a signal to your muscles that it’s OK to relax. This is an instinctive reaction that we’ve developed through the evolution of our species. We’ll examine this in more detail below.

Another way that mindful breathing calms your body is through a synergy between the mind, body, and emotions. As you calm any one of these three areas, each will have a calming influence on the other. Think about it for a moment. You can’t have a calm mind with a tense body, or a calm mind with wildly erratic emotions. All three work together.

4. Trigger the Relaxation Response

There are also physiological reasons mindful breathing helps you relax. The body reacts to mindful breathing in what is called the “Relaxation Response.” The term was coined by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute.

You may have heard of the “fight or flight” response, where humans react to stressful situations by fighting or running away. Well, the Relaxation Response is basically the opposite reaction. It is a way for us to relax when we are under excessive stress[3].

Remember, stress is a necessary response to tense situations where we have to deal with dangerous or critical situations. However, when we are under constant pressure from our environment, that reaction to stress will persist indefinitely, and this is dangerous to our health. This is where we can use mindful breathing to trigger the Relaxation Response.

In the Relaxation Response, what happens is that your metabolism decreases, breathing slows, heart rate slows, muscles relax, and blood pressure decreases. When you do deep breathing, oxygen supply to the brain increases, and this stimulates the parasympathetic nervous system, which controls energy expenditure, heart rate, and intestinal activity, among other functions[4]. This is largely what promotes a state of calmness when you practice mindful breathing and meditation[5].

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Another way by which breathing helps you relax is by stimulating the brain to release endorphins, the hormones that give you a feeling of calm and well-being. The way it works is that when you take a deep breath, your heart rate quickens slightly, and when you exhale, your heart rate slows down. When you do this repeatedly, your breath and heart rate will become in sync, which triggers the release of the endorphins[6].

5. Improve Your Health

Most of us take our breathing for granted. We never think about our breathing until we have some difficulty or ailment. But did you know that how you breathe, and how much, can have a significant impact on your health?

Deep Breathing

In a long-term study, researchers found that the greatest indicator of life span wasn’t factors that they had predicted, such as genetics, or diet and nutrition, but rather lung capacity. That is, the larger the lungs, the longer the life spans. They found that with larger lungs you can draw in more air, which leads to better circulation, and less wear and tear on the body.

Researchers have also discovered that greater lung capacity is associated with lower stress levels, less anxiety, and fewer incidences of depression and other mental disorders.

People with larger lungs take slower and longer breaths, so they naturally receive the benefits associated with greater lung capacity. However, this doesn’t mean that those of us with lower lung capacity can’t avail ourselves of the same benefits.

We can train ourselves to take deeper and slower breaths. This is where mindful breathing comes in. Instead of taking short and shallow breaths, make a conscious effort to take a slower and longer breath through your nose, then let it out at the same pace. Try this for a few minutes, and you should experience a calming effect, especially if you’re particularly tense.

Studies have also shown that deep, slow breathing can, in some cases, heal various respiratory ailments, such as asthma, allergies, and even emphysema and autoimmune diseases. There are various other methods and techniques to help you increase your lung capacity[7].

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Breathing Through Your Nose

Another interesting thing that researchers found is that it makes a big difference if you breathe through your nose vs. your mouth. They found that breathing through your mouth can lead to neurological disorders, periodontal disease, and higher risk of respiratory infection. And if that’s not enough, mouth breathing increases your blood pressure, snoring, sleep apnea, stress level, and lowers cognitive function.

Through nose breathing, you will absorb 18% more oxygen, so you can significantly lower your risk of developing these health problems. The way to make nose breathing a habit is to make a conscious effort to do it. That is, practice mindful breathing[8].

How to Practice Mindful Breathing

There are various breathing techniques that revolve around mindful breathing. Here I am going to discuss mindfulness meditation.

Mindfulness Meditation

Mindfulness meditation is essentially mindful breathing. In a mindfulness meditation session, you generally sit quietly following your breath. The purpose of mindfulness meditation is to train ourselves to be in the present moment and observe what is happening in ourselves and the world around us. Since the breath is always taking place in the present moment, we use it as our anchor.

Here are some basic mindfulness meditation instructions:

Find a quiet place where you will not disturbed for a few minutes. Sit in a chair with your back straight, feet flat on the floor, and your hands in a comfortable position. Gently close your eyes, and begin observing your breath. When a stray thought or outside distraction interrupts your concentration, don’t dwell on it, then gently bring your attention back to your breath.

As you breathe, make a conscious effort to breathe through your nose. Occasionally, take a few deep breaths. Remember to inhale slowly, and exhale slowly. Don’t try to breathe like this for the whole session if you’re not used to it, as you may hyperventilate.

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If you’re new to mindfulness meditation, you can start by doing it for about 5-10 minutes at a time. As you get more comfortable with the practice, you can increase your session time to 15-20 minute. I would suggest practicing regularly, such as 4-5 times a week, or every day if you like. The idea is to have some consistency and commitment in order for it to stick, and for you to receive the health benefits.

Take a Break

Another thing you can do is to periodically take a short break and practice mindful breathing. All you have to do is momentarily stop whatever you’re doing, take 3-5 mindful breaths, then resume what you were doing. This should only take a few seconds. The great thing about this mindful breathing technique is that it keeps your mind from getting too agitated, so you can remain calm most of the time.

You can also practice mindful breathing during idle times, such as when you’re waiting in line, or waiting for an appointment. This is a great way to make good use of that time.

Final Thoughts

If you’re like most people, your life has become more complex and stressful as you’ve built a family and advanced in your career. As the demands on your life have increased, so has your stress level.

Many of us never learn how to relax until we’re overwhelmed and stressed out. The good news is that the simple mindful breathing techniques described above are highly effective and work quickly. Furthermore, they also don’t take much time to practice.

You don’t have to let the demands on your life keep your nerves on edge. Not only can you reduce your stress level with mindful breathing, but you can also keep it from rising in the first place.

More Tips on Mindful Breathing

Featured photo credit: Brooke Cagle via unsplash.com

Reference

[1] Greater Good Magazine: What Focusing on the Breath Does to Your Brain
[2] Search Inside Yourself: Why Mindful Breathing Benefits Mind and Body
[3] Psychology Today: Dr. Herbert Benson’s Relaxation Response
[4] Science Daily: Parasympathetic nervous system
[5] The American Institute of Stress: Take a Deep Breath
[6] Neurocore: Does Deep Breathing Really Do Anything?
[7] Lung Health Institute: How to Increase Lung Capacity in 5 Easy Steps
[8] The Wall Street Journal: The Healing Power of Proper Breathing

More by this author

Charles A. Francis

Author, meditation teacher, and director of the Mindfulness Meditation Institute

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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